Running and Performance

Which muscles are primarily used in running?

• pectoralis major and latissimus dorsi

• abs and obliques

• biceps, triceps, and deltoids

• quadriceps, hamstrings, calves, and glutes

What are some training techniques to improve performance in a 2.4km run?

• Interval training, hill sprints, tempo runs, and long distance runs.

• Weightlifting, yoga, and swimming

• Skipping rope, cycling, and weightlifting

• Pilates, dancing, and rowing

How does nutrition affect running performance?

• Eating too much before running can improve performance.

• Nutrition affects running performance by providing the necessary fuel and nutrients for energy production, muscle repair, and recovery.

• Nutrition has no impact on running performance.

• Running performance is solely determined by genetics and training, not nutrition.

What are some recommended stretching exercises for runners?

• arm stretches

• shoulder stretches

• back stretches

• calf stretches, hamstring stretches, quad stretches, hip flexor stretches, and IT band stretches

What are some breathing techniques that can help improve running?

• Hyperventilation, gasping, and breath holding

• Chest breathing, reverse breathing, and breath holding

• Nose breathing, mouth breathing, and shallow breathing

• Diaphragmatic breathing, rhythmic breathing, and belly breathing

Which muscles are commonly used in running uphill?

• abdominals and obliques

• biceps, triceps, and deltoids

• pectoralis major and latissimus dorsi

• quadriceps, hamstrings, glutes, and calves

What is the recommended warm-up routine before a 2.4km run?

• Light jogging, dynamic stretches, and light exercises

• Static stretches, light jogging, and heavy weightlifting

• No warm-up is necessary

• Static stretches, high-intensity sprints, and heavy weightlifting

How can interval training be beneficial for a 2.4km run?

• Interval training decreases cardiovascular endurance for a 2.4km run.

• Interval training improves cardiovascular endurance, speed, and performance.

• Interval training has no impact on performance during a 2.4km run.

• Interval training increases the risk of injury during a 2.4km run.

What are some examples of foods that can enhance running performance?

• bananas, sweet potatoes, oatmeal, salmon, beetroot juice

• candy, hamburgers, energy drinks

• chocolate cake, french fries, soda

• ice cream, potato chips, pizza

What are the benefits of incorporating strength training into a running routine?

• Strength training decreases running performance, increases the risk of injuries, slows down metabolism, and worsens overall health.

• Strength training has no impact on running performance, injury risk, metabolism, or overall health.

• Strength training only benefits muscle growth and has no impact on running performance, injury risk, metabolism, or overall health.

• Strength training improves running performance, reduces the risk of injuries, increases metabolism, and improves overall health.